Remove common sleep disorders to promote restorative sleep and improve mental health; with these ideas to prevent the causes and symptoms of poor sleep.
In addition to a healthy diet and ample exercise, sleep is one of the most crucial components to ensure a healthy life.
Without restorative sleep, your body, your mood, and your mental well-being will suffer.
So, how you maintain sleep, and what causes those restless nights? Read on to discover the causes and symptoms of poor sleep, and what you can do about it.
What Causes Inadequate Sleep?
The term “inadequate sleep” means you either have difficulty falling asleep at night or you cannot stay asleep all night. Frequent waking can prevent the process of getting the restorative sleep you need to stay healthy.
There are many different reasons why you may have trouble drifting off to dreamland. One of the most common factors is stress and overwhelming thoughts, which can hamper your ability to calm down, relax, and fall asleep.
Another common issue is that you may suffer from a number of different sleep disorders. A condition called sleep apnea is one of many issues people may face when having trouble sleeping.
Sleep apnea occurs when your breathing suddenly stops and starts throughout the night, waking you up from even the deepest slumber. This condition isn’t just bad for your mood and mental health – it can also be dangerous and raise your blood pressure, affect your liver, and slow down your metabolism.
If you grind your teeth while you’re asleep, you likely suffer from a condition called bruxism. This condition can not only be bad for your dental health, but also for your ability to get the restorative sleep you need. People with a tight jaw may need surgery or other treatment to combat this issue.
Of course, there are countless other sleep disorders and issues that could be preventing you from sleeping all night. Whether it’s stress, insomnia, hormonal changes, or health conditions, it’s crucial to get these issues corrected so you can get back to the business of sleeping soundly.
How Inadequate Sleep Affects Your Health
There are several ways that sleep deprivation can affect your body and mind. For many, not getting enough sleep can cause weight gain and even obesity.
When you don’t get enough sleep at night, your body produces higher levels of cortisol. This hormone can cause you to feel hungry, and you may end up overeating during your waking hours. In addition to weight gain, people who have shorter sleep duration are at a higher risk of developing type 2 diabetes.
If you suffer from sleep apnea, you’re at a higher risk of cardiovascular problems including high blood pressure or stroke. This condition is also known to cause irregular heartbeat and liver problems.
Even if you don’t have sleep apnea, inadequate sleep can cause hypertension. Over time, this condition may lead to more serious forms of cardiovascular disease and puts you at a higher risk of having a heart attack.
Of course, inadequate sleep also threatens your mental health. People who toss and turn at night are much more irritable during the day. This can lead to issues with your job and your relationships that can be difficult to overcome.
Without enough sleep, you could feel depressed, angry, sad, and mentally exhausted every day. Over time, you could even develop manic episodes, become agitated, and you might even run the risk of losing your job or relationships.
Sleep is crucial to restoring the cells in the body. If you deal with sleep disturbance, you may notice that your body is suffering from aches and pains. These pains can become worse over time if your sleep isn’t restored.
Perhaps the most concerning fact is that lack of proper sleep can put you at a higher risk of developing various forms of cancer. If your body doesn’t have the chance to restore itself and heal, your health could be at risk.
How to Fix Those Sleeping Woes
Thankfully, there are a few easy things you can do to try and restore your sleep for a healthier life. First, go to bed at the same time and wake up at the same time each day, even on the weekends. This will keep your body’s natural circadian rhythm in line, resulting in better sleep.
Avoid looking at your smartphone, watching TV, or using any electronics with a screen at least 30 minutes before bedtime. These screens produce blue light that can alter your body’s natural melatonin levels.
Keep your bedroom cool and quiet, and use a fan or a white noise machine to help you drift off. Preventing excess noise will ensure that you’re able to sleep throughout the night without waking up.
If you’ve been diagnosed with sleep apnea, your doctor may give you a CPAP machine to help you breathe. This machine can keep your airway clear so you can maintain sleep for several hours instead of waking up throughout the night.
For those with bruxism (grinding your jaws and teeth), talk to a dentist or surgeon. You may need to use a mouth guard or have minor surgery to correct the issue.
Overall, dedicating yourself to a strict sleep schedule and practicing a good relaxation routine before bed can help you get the sleep you need. Use sleeping pills and supplements cautiously, as these remedies can become habit-forming and could stop working as you build a tolerance.
Say Hello to a Great Night’s Sleep
With some minor changes in your habits, you can return to restorative sleep that can help regulate your mood, your weight, and your blood pressure. If you’re still having trouble sleeping, talk to your doctor as soon as possible.
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